WARM UP
EMOM 12′
Station 1 – 100Mt Run
Station 2 – 15 Sit-Ups
Station 3 – 20 Double-Unders + 8 Light Alternating Kb Russian Swing
Station 4 – 5 Good Morning + 5 Strict Press&Reach + 5 Romanian Deadlift
SKILLS & SPECIFIC WARM UP
DEADLIFT
On a 5:00 Clock
10 Deadlifts
10 High Knees
10 Butt Kickers
10 Alternating Elbow Rack Stretches
CONDITIONING
“REINFORCED”
3 Rounds For Time:
800m Run
50 Deadlifts #43/30
MOBILITY & WARM UP
AMRAP 8:
5 Squat Therapy (Use Wall)
10 Good Morning + Jump
15 Sit Ups
20 Double Knee Tuck in Plank
SKILLS & SPECIFIC WARM UP
Deadlift
8 minutes for first Attemp:
Deadlift
CONDITIONING
“HEAVY DAY DEADLIFT”
9 Sets For Load:
Every 3′ Minutes
Deadlift
3-2-2-2-1-1-1-1-1
MOBILITY & WARM UP
5-4-3-2-1 Spiderman & Reach each side
5-4-3-2-1 Walkout
Each Rounds
200 mt Run
Then
3 Rounds Not For time
5 Scap Retraction
10 Hand Release Push ups
15 Bent Over Row (Empty Bar)
20 Air Squats
25 Sit Ups
SKILLS
Deadlift – in 10min find first attempt
CONDITIONING
“DEADLIFT”
Every 3 min per 21 min
2-2-2-2-2-2-2
Deadlift
Build up in weight
MOBILITY & WARM UP
1′ Bike Erg+1′ Ski Erg + 1′ Row + 1′ Air Bike
20 PVC Pass Through
10 Alternate Samson Stretch
10 kB Goblet Cossack Squats
20 Slow Prisoner Good Morning
then:
3 Rounds Not For Time
5 Single Kb Suite Case Deadlift x side
10 Alternate Kb Goblet Lunges
15 SIt Ups
20 Double Unders
SKILLS & SPECIFIC WARM UP
Deadlift
CONDITIONING
“HOW MANY DO YOU DO”
5 Rounds for Max Reps:
Max Rep Unbroken
Deadlift #120% BW
rest 1 minute, then:
Max Rep of Burpees in 1 Minutes
*Rest 3 minutes between sets
MOBILITY&WARM UP
4 Rounds
400 Meter Run
30 Second Front Plank (On Hands)
20 Overhead Circles (Each Direction)
10 Slow Wall Squats
5 Walkouts
SKILLS & SPECIFIC WARM UP
Deadlift – Sumo Deadlift
CONDITIONING
“RAPIDASHER”
5 x 3min AMRAP
1 Sumo DL, 225/155 lbs
5 Push-ups
100m Run
*Rest 1 min between
each AMRAP
MOBILITY & WARM UP
600 mt run
30 sec Arm Circles
30 sec Alternate Spiderman & Reach
30 sec Dynamic Squats
30 sec Leg Swings each side
then:
10 Minute AMRAP of:
10 Wall Squat
5 Walkout
5 BB Good Morning
5 BB RDL
SKILLS & SPECIFIC WARM UP
DEADLIFT
CONDITIONING
“DEADLIFT ”
Every 3 min for 21 min
5 Deadlift, pick load
*Build in load
MOBILITY&WARM UP
3 Rounds
400 Meter Run
30 Second Front Plank (On Hands)
20 Overhead Circles (Each Direction)
10 Slow Wall Squats
5 Walkouts
SKILLS & SPECIFIC WARM UP
Burgener Warm Up
CONDITIONING
“ESCALADER”
For time:
3 rounds
7 Hang Power Snatch #43/30
10 Sit-ups
then
100 Double Unders
then
3 rounds
7 Hang Squat Snatch #43/30
10 T2B
MOBILITY & WARM UP
600 mt run
30 sec Arm Circles
30 sec Alternate Spiderman & Reach
30 sec Dynamic Squats
30 sec Leg Swings each side
then:
8 Minute AMRAP of:
10 Wall Squat
5 Walkout
5 BB Good Morning
5 BB RDL
SKILLS & SPECIFIC WARM UP
DEADLIFT
CONDITIONING
“DEADLIFT ”
Every 3 mins for 15 mins
3 Deadlifts, pick load
MOBILITY & WARM UP
600 mt run
30 sec Arm Circles
30 sec Alternate Spiderman & Reach
30 sec Dynamic Squats
30 sec Leg Swings each side
then:
8 Minute AMRAP of:
5 BB Good Morning
5 BB Romanian Deadlift
5 wallout
5 Russian Baby Maker
SKILLS & SPECIFIC WARM UP
2 Rounds: NOT FOR TIME
3 Deadlifts (ADD. Weight)
6 Burpees
9 Toes-to-bar
CONDITIONING
“THE KNOCK”
AMRAP 16 Minutes
6 Deadlifts #102/85
12 Burpees
15 Toes-to-bar
MOBILITY & WARM UP
2 Rounds, Not for Time:
200 mt Jog
6 Plank Scap Retractions
5 Walkouts
4 Spiderman + Reach (each side)
3 Russian Baby Makers
Into 2 Rounds, Not for Time:
200 Jog
:30s Cossack Squat
:30s Warrior Squat
1 Round of Barbell Warmup (empty barbell)
5 Good Mornings+5 Elbow Rotation+5 Shoulder Press+5 Front Squats+5 Stiff Legged Deadlifts
SKILLS & SPECIFIC WARM UP
Deadlift
CONDITIONING
“BACK SQUAT”
Back Squat 1-1-1-1-1
Every 2′ to build to a
heavy single